Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

25
06
2019

June ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Gymnastics B: Pull-up Progression Volume 2 (Week 5) Metcon C: Metcon (Time) For Time (16 min TC) 15 Power Snatch (135/95) 400m run 12 Power Snatch 400m run 9 Power Snatch 400m run Life:...

24
06
2019

June ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Push Press Warm-up (No Measure) A. TABATA: Bar Hang + PVC GM B. Roll Shoulders C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat Weightlifting B: Pause Push Jerk (every 90 x 5: 1 rep, starting at 75%) Metcon C: Metcon (AMRAP – Rounds and Rep...

23
06
2019

June ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups Weightlifting B: Tempo Bench Press: 30×0 ( 5-3-1, 5-3-1) 3s count down*second set heavi...

22
06
2019

June ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up A: Tall Clean (3-3-3-3, rest 1:00 b/t sets) Weightlifting B: Metcon (No Measure) EMOM8: 1 Power Clean + 1 Squat Clean*treat as extended complex prep *start light and build to a mod Weightlifting Clean Complex (8 x 1: 2@50%, 2@60%, 2@70%, 2@75+...

21
06
2019

June ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy” Metcon B: Metcon (4 Rounds for reps) 1:00 Stations x 4 1. Jump Rope 2. SDLHP 3. Box Jump (18″) 4. WB 5. REST